Tuesday

We Hope Everyone had a Fun Halloween! 
Now get back in the gym to work off all that candy :)

WOD
AMRAP 4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups

2.  Stamina Conditioning
EMOMx7:
6 C2B Pull-ups
30 Double-unders

Friday

 
Strength
EMOMx10: 1 Back Squat, across

Conditioning 
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
10 Box Jumps (24″/20″)
Rest 1 minute
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Ups
15  K.B Swings

Please pay today for October if you haven't already and you pay monthly!!

Tuesday

A.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes
B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.
If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.
C
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

Wednesday

A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep
Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)
B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98
C.
Every minute, on the minute, for 16 minutes:
Even minutes – Burpees x 10 reps
Odd minutes – Shoulder to Overhead x 5 reps

 

Thursday

We will be Lap swimming again today at Cameron Park CSD @ 2:30

A.
Bench Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
B.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%
Click the link on “Speed Deadlift” for a good example of how these should be done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.
C.
1 Min Amrap
Burpees
1 Min rest
2 Min Amrap
3 Burpees
5 Air Squats
1 Min Rest
3 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
1 Min Rest
4 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
9 Toes 2 Bar
1 Min Rest
5 Min Amrap
3 Burpees
5 Air Squats
7 Push Ups
9 Toes 2 Bar
11 Double Unders (22 S.U.)

The Barber and the Barbell - CrossFit Journal video [ipod] [mov] [HD mov]

To Squeeze or Not To Squeeze?

Tuesday

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40 reps
Same as last week…just want to see that everyone is improving and able to follow the progression.
B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Split Jerk
(Pause for 3-4 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.
C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
D.
Every 8 minutes, for 24 minutes (3 sets) of:
Row 1000 Meters Or run 800m (durock and back)
20 Burpees Over the Erg
20 Push Press (115/75 lbs)

Tuesday

Womens Nor Cal Final Heat

A.
Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)
B.
Five sets of:
Push Press + Push Jerk + Jerk
Rest as needed
C.
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters or Run 1 Mile for time.
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters or Run 1 Mile for time
If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

Wednesday

A.
Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps
B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets
C.
Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets
D.
On the minute, every minute, for 12 minutes:
275/185. Deadlift x 5 reps
Burpees x 5 reps
PLEASE UNDERSTAND that EMOM work is an excellent way to accumulate volume, but choose your loads with this understanding. If you have any concern about pulling 275 lbs for 60 reps in a workout, play it safe this week and see how you feel for future efforts.

15 Things Highly Confident People Don't Do

Wednesday

Billy getting through the 185b deads on 14.3

A
Quickly work up to a Heavy or Max Strict Press
B
2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station. (35minutes)



The Hook Grip with Stephane Rochet - video [ipod] [mov] [HD mov]

Monday

Enlarge image

Workout 14.5 Announcement, Kezar Pavilion, San Francisco, Calif.

Two sets for quality, not time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Handstand Walk x 15-20 yards

Take 12-15 minutes and build to today’s 1RM Clean and Jerk

1000 Meter Row/ Run 800m
20 Ground to Overhead (135/95 lb)
20 Burpees
20 Goblet Squats (32/24 kg)

Tuesday

 Should of put this pic up yesterday

A.
Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between 2 singles)

B.
Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Ring Dips
 C.
Then 8 Min AMRAP
10 Wall Ball
5 Burpees

1200 Calories - Must Read!!!

Tuesday

 

Strength

Work up to a near Max Squat Clean

Back Squat 3 3 3 3 3

W.O.D.

“alternate rounds with partner”

5 Minute AMRAP

2 Squat Cleans 185# / 125#

rest 2 minutes

5 Minute AMRAP

4 C2B Pull Ups

rest 2 minutes

5 Minute AMRAP

6 Burpees

Tuesday

 Poi Pu beach at sunset

Strength
Back Squat 2 2 2 2 2 @80%
Press 5 5 3 3

W.O.D.
  5  Shoulder to Ovh (135/95)
10 Burpees
15 K.B. Swings (53/35)
10 Shoulder to Ovh
20 Burpees
30 K.B. Swings
15 Shoulder to Ovh
30 Burpees
45 K.B. Swings 

Paleo Chili recepe From CrossFit Invictus and  Primal Cravings Cookbook by Megan and Brandon Keatley

Thursday

 Aloha from Kauai! Hope everyone is having a good week. We will be back soon!

Strength
Back Squat 5 5 5 5 5
Power Clean 3 3 3 3 3

W.O.D.
5 Rounds For Total Reps
1 Min Max Pull Ups
1 Min Max Burpees
1 Min Rest

Tuesday

Strength
EMOM For 10 Min 2 sets of 1 Squat Snatch + OVH Squat

W.O.D.
7 Min AMRAP
7 Pull Ups
7 Shoulder to OVH 155/105
7 Burpees
Then 13 Min to Find Max C&J
Then 4 rounds
10 Deadlift at Max C&J Weight
10 Ring Dips

Is Subway Real Food?

Wednesday

Strength
Front Squat 2 2 2 @ 90%
Snatch 2 2 @75% 2 2 @ 80% 1 1 1 @ 85% 1 @ 80%
Push Press  2 2 1 1 1 all @ 75% or more
Snatch Pull 3 3 @ 100% 2 2 @ 105%

W.O.D.
Run 1 Lap
10 Axle Push Press (115/75)
15 GHD Sit Ups or 25 Ab Mat
20 Burpees
30 Walking Lunges
40 Double Unders
45 Axle Deadlifts
40 Double Unders
30 Walking Lunges
20 Burpees
15 GHD Sit Ups
10 Axle Push Press
Run 1 Lap

Training CrossFit vs. CrossFit as a Sport

Monday

Strength
Front Squat 3 3 3 3 @85%
Snatch 3@75% 2 2 2 2@80%
Split Jerk (hold split 3 sec) 3@75% 2 2 2 2 @80%

W.O.D.
5 Min Amrap
4 Burpees
8 Hang Cleans (155/105)
12 Toes 2 Bar
Rest 2 Min
5 Min Amrap
4 Burpees
8 Pull Ups
12 Deadlifts (155/105)

If Time
Clean Pull 3 3 3 @100% of clean

Tuesday

Strength
Power Snatch+ Snatch Push Press+ OHS 3@70% of Power Snatch 3 3 3 3@75%
Power Clean + Push Jerk  2 2 2 2@75% of Power Clean 2@80%
Snatch Pull 3 3@95% of Snatch 3 3 3@100%

W.O.D.
4 Min Max Wall Ball
3 Min Max Burpees
2 Min Max HSPU
1 Min Max Double Unders

Tuesday

Strength
Power Snatch + Snatch Push Press (from back snatch grip) + OVH Squat
3 3 3 @ 70%   2 2 @ 75%
Snatch Pull 3 3 @ 90% 3 3  @95% 3 3 3

W.O.D.
2 Power Clean & Jerk @75%
5 Burpee's

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders
30 Sit Ups

2 Power Clean & Jerk
5 Burpee's
10 Wall Balls
20 Double Unders 
30 Sit Ups
400m Run

Wednesday

Strength
Press 3 3 3 3
Split Jerk 1 1 1 1

W.O.D.
10 Min AMRAP
7 Muscle ups  (sub = 14 pull-ups)
14 Burpees
21 Double Unders
10 Min AMRAP
Run 1 Lap
10 Hand Release Push Ups
10 K.B. Swings

The CrossFit Games on ESPN start Wednesday, October 2nd, at 5 p.m. PT.